Pro Tips for an Apple-shaped Butt

It’s often said that bikini competitions are won from the back. Developing your glutes, as well as your hamstrings helps to create a balanced backside and sculpts the sought-after booty shelf among figure competitors. When working to build a bum the focus should be primarily on glutes, but you should give your hamstrings some love as well! Below is a list of my favorite workouts for the butt. Only free weights and your own body weight needed!

Stiff Leg Deadlift

Hold your free weights (5-10kg) with palms facing down.

Stand with your torso straight and your legs shoulder width apart. The knees should be slightly bent. This is your starting position.

Keeping the knees stationary, lower the weight to over the top of your feet by bending at the hips while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Do round your back and keep your knees relaxed.

Start bringing your torso up straight again by extending your hips until you are back at the starting position.

Aim to perform 4 sets of 15 reps.

Box Jumps

Find a stable surface between 12-24 inches in height

Face the surface while standing with knees slightly bent.

Squat down slightly as you naturally do when jumping for height and leap onto the box.

Allow your arms to naturally swing back and forth while jumping taking care not to put disproportionate weight on your toes.

Pulse down until the quadricep is parallel to the ground. Do let your front knee extend over your front toe.

Do 12 reps on each leg.

Single Leg Glute Bridge

Place one foot flat on an elevated surface, and extend the other leg at a 45 degree angle to the floor.

Lower your hips to the ground, and then pulse upwards squeezing your glutes at the top of each movement. Squeeze like you’re trying to hold a coin underneath your butt cheeks.

Do 2 sets of 12 reps on each leg.

Plie Squat

Hold a free weight (8-12kg) at the base with both hands and bring legs open to a wide stance (more than shoulder width apart).

Slowly bend your knees until quadriceps are parallel to the floor. Take care not to stick your butt out.

Come up slowly, pushing primarily through the heels.

Aim to perform 4 sets of 10.

The key to a good glute workout is moving slowly and consciously! Focus on keeping the weight in your heels and feeling the contraction with each movement and you’re on the way to a stronger, rounder and higher butt.

Like what you read?

About the Author

Leah Lettieri

Figure Competitor and Personal Trainer

Leah Lettieri is a personal trainer and NPC Bikini competitor. Leah believes that anyone can live an active lifestyle and there is no one “right” way to become healthier. Hairin and Leah became friends during a Pilates class both of them frequented at their gym in New York City and both continued to work out and share their fitness journey with one another. Both believe that every person is different and thus workouts and diets should reflect the unique preferences and goals of each individual.